{"id":4557,"date":"2015-12-22T18:44:38","date_gmt":"2015-12-23T02:44:38","guid":{"rendered":"http:\/\/dontlookhere.com\/crossfit\/?p=4557"},"modified":"2015-12-22T10:44:51","modified_gmt":"2015-12-22T18:44:51","slug":"2015-12-22","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2015\/12\/22\/2015-12-22\/","title":{"rendered":"2015-12-22"},"content":{"rendered":"<p>Skill<\/p>\n<p>Rowing:<\/p>\n<p>200m row w\/ just arms<\/p>\n<p>200m row w\/ just legs<\/p>\n<p>200m row (normal)<\/p>\n<p>400m row (Count 1 second for hard pull and 4 seconds on return \u2013 Find a rhythm)<\/p>\n<p>WOD<\/p>\n<p>E2MOM for 24 min:<\/p>\n<p>6 bodyweight back squats (from rack)<\/p>\n<p>8 burpees<\/p>\n<p>10 sit-ups with medball (20\/14)<\/p>\n<p>*Score = Last full 2 minutes completed + extra reps<\/p>\n<p>Total: 7 EMOM + 3 rounds and 6 back squats and 8 burpees (135#)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Skill Rowing: 200m row w\/ just arms 200m row w\/ just legs 200m row (normal) 400m row (Count 1 second for hard pull and 4 seconds on return \u2013 Find a rhythm) WOD E2MOM for 24 min: 6 bodyweight back squats (from rack) 8 burpees 10 sit-ups with medball (20\/14) &#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[10,5,4,16],"class_list":["post-4557","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-abs","tag-arms","tag-legs","tag-shoulders"],"_links":{"self":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/4557","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/comments?post=4557"}],"version-history":[{"count":2,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/4557\/revisions"}],"predecessor-version":[{"id":4559,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/4557\/revisions\/4559"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=4557"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=4557"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=4557"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}